Friday 13 August WOD

3 ROUNDS FOR TIME:

13 Paralette pushups (deep)
13 Kettlebell squat cleans from deadlift @ 2x 53/35lbs
13 Kettlebell situps @ 53/35lbs

Post your time and weight used to the comments

Friday the 13th!! This wod is what I would call a ‘doosey’, as in “that wod was a doosey” or “that was a doosey of a wod”. This doosey will be taken OUTSIDE, unless the weather is unforgiving (lightning and rain).

Perform the paralette pushups by going very far down and all the way up into lockout for every single rep. The width of the paralettes is up to you.

The kettlebell squat cleans from the deadlift goes just as it is written. Start from the down deadlift position with a kettlebell in each hand, kettlebells are on the ground. Perform a squat clean from this position by lifting the kettlebells from the deadlift into a squat clean (lifting the weight into the hang position while simultaneously jumping underneath the weight to catch it in the rack position). From here (squat position), stand into the full clean. That is ONE rep. From here, feel free to drop them completely OR hold onto them and lower them to the ground to go right into the next rep.

The kettlebell situps are just like last thursdays: painful! Wait I mean JOYful!!

"..doosey, this wod is... hrmmm hhrmm hrrrmm"

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Damon is flyin high

Andy is glad to be done with that one

Excellent work yesterday, EVERYONE improved tremendously from the last time we did that wod! (except Andy. his time stayed the same. BOO… ?) David completed the wod almost two minutes faster with no assitance on the pullups (vs the green band) and a 24″ box (vs the 18″ box). Melissa stayed in the same time range with the small purple band (vs the blue band), did all the pushups to a perfect standard (vs knee pushups), and jumped over the 18″ (vs the 12″ box) with plenty of room to spare. Damon bested his previous time by 20 seconds and did it with the 24″ box (vs the 18″ box). Again, out-friggin-standing!!!

12 August whiteboard

More pictures from yesterday on the picture page

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Scaling:

3 ROUNDS FOR TIME:

7 Paralette pushups (deep)
7 Kettlebell squat cleans from deadlift @ 2x 35/26lbs
7 Kettlebell situps @ 35/26lbs

CrossFit HQ WOD:

Annie

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

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One Response to Friday 13 August WOD

  1. Andy says:

    16:23 with 53lb kettlebells for everything. that was too much weight for me, any mistake with the squat cleans and i’d fall but maybe that’s a good thing.

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